Congratulations on taking that first step into running! Whether it's for a marathon, half marathon, 10k, 5k or even your first 1k, post-run recovery is the part nobody warns you about. After a big run you're still expected to get back to work the next day, maybe do some grocery shopping, or your toddler still needs you and there's no time to be sore and tired. So where do you go from here? How do you make the recovery period shorter and recover faster after your big day?
Refuel With Carbs and Protein
First things first, we've all heard about carb loading before a big run. But how about carb loading after the run too… turns out carbs after your big day are just as important for recovery — however, this time it's a carb and protein combination (Margolis et al., 2021). Yup, the protein isn't just for bulking; consuming a high carb and high protein diet following a long endurance run can help speed up your muscle recovery 24hr post activity. Not that you needed another reason for that order of burgers and fries, but hey, this science based one can't hurt (Saunders et al., 2018).
Vitamin D for Recovery and Fewer Injuries
While on the topic of the finer things in life — as if a nice sun vacation wasn't already the answer to all things — science might seem to agree. Vitamin D supplementation up to 3 weeks before a big run can help improve your oxygen levels when racing while also helping decrease post-exercise inflammatory markers (Żebrowska et al., 2020). This may not just directly help with recovery but it could also decrease your chances of musculoskeletal injuries post run. Now don't get me wrong, you still have to put that sunscreen on before heading out to the sun, but it might not hurt getting a pack of those Vitamin D pills when you're in the pharmacy**.
Cold Plunges and Cryotherapy for Muscle Soreness (DOMS)
Lastly, it seems like all the fitness influencers and the posts online have been right. Cold plunges do really help with pain symptoms immediately after an intense activity like a marathon when performed <24 hours post (da Silva et al., 2025). When continued >24hrs post activity, cryotherapy and cold plunges appear to decrease DOMS (Delayed Onset Muscle Soreness) and inflammatory markers, which then helps speed up recovery (Moore et al., 2022).
When All Else Fails: Book a Sports Massage
Now that you've finished your race, you've got a few things you know you can do to help you tackle the day after head on. And hey, if all else fails, sports massage is also shown to help with recovery 48–72 hours post run (da Silva et al., 2025). So if you find yourself in need of some outside intervention to recover faster, you can just book a sports massage session with us here in Cork!
**Make sure you're consulting a doctor first before adding medications to your daily routine, even if it's a supplement.
Stay Nerdy!
Mariam Aziz, Chartered Physiotherapist
References:
da Silva, C. V., Alves, B. S., de Oliveira, T. M. D., Gomes, S. K. S. P., Filho, J. E., Malaguti, C. and Felício, D. C. (2025) 'The effects of recovery techniques on clinical outcomes and biomarkers after running: A systematic review with meta-analysis', Journal of Bodywork & Movement Therapies, 45, pp. 14-21. Available at: https://doi.org/10.1016/j.jbmt.2025.06.034
Margolis, L. M., Allen, J. T., Hatch-Mcchesney, A. and Pasiakos, S. M. (2021) 'Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis', Medicine & Science in Sports & Exercise, 53(2), pp. 384-393. Available at: https://doi.org/10.1249/MSS.0000000000002476
Moore, E., Fuller, J. T., Buckley, J. D., Saunders, S., Halson, S. L., Broatch, J. R. and Bellenger, C. R. (2022) 'Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression', Sports Medicine, 52(7), pp. 1667-1688. Available at: https://doi.org/10.1007/s40279-022-01644-9
Saunders, M. J., Luden, N. D., DeWitt, C. R., Gross, M. C. and Dillon Rios, A. (2018) 'Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery', Nutrients, 10(3). Available at: https://doi.org/10.3390/nu10030333
